You might:
- See a ridge or dome down your midline when you sit up or lift
- Still look pregnant months or years after your last baby
- Feel like your core just doesn’t turn on, no matter how much you work it
- Check your gap with your fingers and worry about the number
- Avoid crunches, planks, or lifting because you’re not sure what’s safe
If any of this sounds familiar, pelvic floor physical therapy can help.
What’s actually happening
Diastasis recti is a widening of the tissue between your abdominal muscles. It happens in essentially every pregnancy, because it has to. For many women it resolves on its own. When it doesn’t, the instinct is to focus on the gap: measuring it, worrying about it, trying to close it.
But the gap is the least useful thing to focus on. Some women with wide gaps have strong, fully functional cores. Some women with small gaps leak, dome, and feel unsupported. What matters is whether your core can manage pressure: how your diaphragm, deep abdominals, pelvic floor, and back muscles coordinate when you breathe, lift, and move. That’s trainable, and it’s what treatment actually targets.
Dr. Sarah’s tip: If you suck in your stomach all day to look flatter or “protect” your core, stop. Constantly gripping your abs holds your diaphragm hostage, pushes pressure down onto your pelvic floor, and keeps your deep core from learning to fire when you actually need it. A core that’s always braced is a core that can’t respond.
What care looks like at Floored
- Private, one-on-one sessions with Dr. Sarah, every visit
- A full assessment of your breathing, pressure management, and core coordination, not just a gap measurement
- A progressive plan that rebuilds strength through real movement: lifting kids, workouts, daily life
- A clear endpoint, with the knowledge to keep your results on your own
The goal isn’t a number between your fingertips. It’s a core that feels strong, connected, and trustworthy again.
Common questions
My youngest is five. Is it too late?
No. The core responds to the right training years after pregnancy. Time since birth matters far less than training the system correctly.
Do I need to avoid crunches and planks forever?
No. Almost no exercise is permanently off the table. The goal is to build the control to do them well, and we progress you there step by step.
Will I need surgery?
Most women don’t. The majority improve significantly with the right rehab. If your tissue truly can’t generate tension, we’ll tell you honestly, and you’ll go into any surgical conversation stronger and better informed.